Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Figure 4 Stretch	Static	Stretching	Beginner	None required	Legs, Hips, Glutes
Lateral Swing Kicks W Stick	N/A	Warm Up	Beginner	None required	Legs, Glutes
Hip Extensions	Push	Bodyweight	Beginner	Exercise Ball (Swiss Ball), Flat Bench	Legs, Back, Hamstrings, Glutes, Lower
One Legged Bench Squat	Push	Bodyweight	Athletic	Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box	Legs, Core, Hamstrings, Glutes
Hip Bridges	Push	Bodyweight	Beginner	Flat Bench	Legs, Back, Glutes, Hamstrings, Lower
Horizontal Leg Press: Close Stance	Push	Bodybuilding	Intermediate	Leg Press Machine	Legs, Quadriceps, Glutes, Hamstrings
Vertical Leg Press: Smith-Machine, Wide Stance	Push	Bodybuilding	Elite	Smith Machine, Ab Mat	Legs, Glutes, Hamstrings, Quadriceps
Reverse Lunge with High Knee Hop	Push	Bodyweight	Athletic	None required	Legs, Quadriceps, Glutes
Cable Squats	Push	Bodybuilding	Intermediate	Cable Crossover Machine, Tricep Press Down Bar Attachment	Legs, Glutes, Quadriceps, Hamstrings
Chest Press to Fly	Pull	Dumbbell	Intermediate	Dumbbells, Therapy Exercise Ball	Chest, Legs, Glutes
Superwoman		Bodyweight	Beginner	None required	Back, Arms, Legs, Glutes
Treadmill Sprints	N/A	Cardio	Athletic	Treadmill	Legs, Glutes
SS: Pike Tucks	Pull	Core	Intermediate	None required	Core, Legs, Quadriceps, Glutes
90-90's/Wall Sit	Static	Bodyweight	Intermediate	None required	Legs, Hamstrings, Glutes
Straight Leg Stability Ball Butt Buck		Exercise Ball	Beginner	None required	Legs, Glutes, Hamstrings
Barbell T-Bends	Pull	Bodybuilding	Athletic	Barbell Bar	Legs, Hips, Hamstrings, Glutes
Rope Pull-Thru's	Pull	Bodybuilding	Intermediate	Cable Crossover Machine, Tricep Rope Attachment (Double Grip)	Legs, Glutes, Hamstrings
Low Squat Pulse	N/A	Bodyweight	Athletic	None required	Legs, Glutes
Back Extension on Ball	N/A	Bodyweight	Intermediate	None required	Back, Legs, Shoulders, Lower, Glutes, Posterior
Grass Hoppers	N/A	Plyometrics	Intermediate	Ab Mat	Legs, Hips, Glutes
Ice Skaters		Plyometrics	Athletic	None required	Legs, Glutes
Seated Glute & Hip Stretch		Stretching	Beginner	None required	Legs, Back, Glutes
Standing Round House Kick	N/A	Bodyweight	Intermediate	None required	Legs, Glutes, Hamstrings
Hip Lifts: Body Weight	Push	Bodyweight	Beginner	Flat Bench	Legs, Hips, Glutes
Stir The Pot		Core	Athletic	Single Cable Grip Attachment	Core, Legs, Obliques, Glutes